• Why sometimes resting isn’t an effective injury prevention strategy
• The science behind substitutions in football
• The mysterious green whistle at the World Cup

Why sometimes resting isn’t an effective injury prevention strategy

A recent study on load management has revealed some fascinating insights. It investigated whether NBA players who missed games for rest or load management were less prone to injuries later in the season. The study utilised nine seasons of audited NBA medical records—from 2014–15 to 2022–23—covering 1,233 player-seasons and over 1.5 million player-minutes.

On a positive note, the data showed that the number of games missed for rest and load management had surged by 125% over the nine years. This trend reflects a significant shift among medical and support staff, indicating they are more informed and proactive about managing player workloads, feeling empowered to rest players in favour of prioritising their welfare.

However, the study found that despite the increase in games missed, injury rates did not drop. One of the most compelling discussions in the paper revolves around the concept of the workload–injury paradox. The authors suggest that while rest can reduce fatigue, it might also reduce the chronic exposure needed for athletes to build resilience. In essence, while too much load can increase injury risk, too little load may reduce physical preparedness. Therefore, resting alone isn’t an effective injury prevention strategy.

If you would like to learn more about load management, you should definitely check out our relevant blogs:

• How load management can help reduce injury risk in youth athletes
• Training load monitoring: How coaches can effectively monitor multiple variables
• 4 Ways to Monitor an Athlete’s Load on a Budget
• A multi-dimensional approach to training load and performance monitoring
• Is there a relationship between workload, the athlete’s state of recovery, and injury?

The science behind substitutions in football

While many of us are likely absorbed in the ongoing FIFA World Cup, a recently published study has shed light on an important aspect of the game. Researchers examined over 250 substitutions made in top division male professional football matches.

Their findings revealed that substitute players covered up to 75% more relative distance and exerted 90% more relative high-intensity efforts than those who played the full match or were replaced. Additionally, substitutes were 3 to 4 times more likely to improve the match score than to worsen it.

This research clearly indicates that substitutions are playing an increasingly crucial role in elite football, demonstrating that they are essential for sustaining or enhancing physical performance throughout the course of a match.

The mysterious green whistle at the World Cup

In an earlier World Cup match between Canada and Qatar, Canadian midfielder Ismaël Koné caught the spotlight when he was stretchered off the field with a broken leg while inhaling from a small green tube that resembled a whistle. This incident sparked widespread speculation on social media about the nature of the device.

The device in question is called Penthrox, a handheld inhaler designed for quick pain relief. It contains methoxyflurane, a non-opioid pain reliever that works swiftly. One of the key advantages of Penthrox is that it provides immediate pain relief while keeping the athlete awake and alert. However, it’s crucial to note that the device should only be used for short-term relief under medical supervision due to potential side effects, including drowsiness, dizziness, and nausea.

If you would like to learn more about pain management, check out our excellent course, The Science of Pain Management.

From us this week:

>> New course: Female Physiology
>> New podcast: Creatine’s Next Chapter with Steve Jennings
>> New infographic: Wingate Anaerobic Test
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Is Resting An Effective Injury Prevention Strategy? appeared first on Science for Sport.

• Is GPS being replaced?
• Djokovic’s infrared sleeves
• Is VoltOnoSprint reliable?

Is GPS being replaced?

There has been a great deal of discussion online regarding the wearable tracking device developed by the Italian company, TalentPLAYERS. Some people have suggested that this device, worn on the players’ lower legs under their shin guards, could replace GPS technology.

While the device offers multiple advantages over GPS—such as eliminating the need for an uncomfortable vest, avoiding hefty software subscription fees, operating indoors, and providing better measurements of acceleration and deceleration—it’s unlikely to replace GPS anytime soon, despite some online theories.

GPS has been backed by numerous validation studies, years of normative data, and well-established thresholds for high-speed running and sprinting. Although the TalentPLAYERS device shows promise, it won’t be taking the place of GPS in the near future. What may happen down the line is a synergy between the two systems, where teams might integrate GPS for positional tracking with devices like TalentPLAYERS to assess lower limb loading and movement quality.

If you would like to learn more about GPS, check out our extensive relevant blogs and courses:

• GPS (Wearables): Part 1 – Technology, Validity, and Reliability
• GPS (Wearables): Part 2 – Metrics and Application
• GPS analysis: How coaches and athletes can get the most out of it
• GPS Devices
• Catapult GPS
• Integrating GPS in Team Sports

Djokovic’s infrared sleeves

Have you ever wondered why Novak Djokovic often wears knee and arm sleeves? A recent YouTube video by Alec Grawe from Playbook HQ sheds light on this topic.

The sleeves Djokovic uses are made by a brand called “Incrediwear,” which has developed a bioactive infrared fabric. This technology is designed to activate the body’s own heat, which may enhance circulation, reduce pain, and boost performance. Following his meniscus tear in 2024, Djokovic wore Incrediwear sleeves on his knee, and he recently sported them on his arm at the Indian Wells tournament.

It’s also interesting to note that Djokovic has invested in Incrediwear and holds a significant stake in the company. This raises the question of whether he genuinely believes in the benefits of Incrediwear’s products or if his use of them is more about promoting his business interests. Regardless, more research is needed to determine if Incrediwear really stands out compared to regular compression sleeves.

To find out more, check out Grawe’s YouTube clip here.

Is VoltOnoSprint reliable?

VoltOnoSprint is an electronic timing gate system that pairs with a smartphone, enabling coaches and practitioners to measure sprint times with greater precision than handheld stopwatches, at a relatively low cost compared to other speed timing systems. However, it’s important to note that VoltOnoSprint is primarily used in Asia, leading to some scepticism regarding its reliability in countries outside the region.

However, a recent study published in the Journal of Strength and Conditioning Research has cast a positive light on VoltOnoSprint. This study compared its performance to that of a radar gun system, the industry gold standard, during 30-metre sprint tests. Remarkably, VoltOnoSprint closely matched the radar gun’s results and demonstrated excellent reliability.

Given the findings from this study, VoltOnoSprint should definitely be on your radar (pardon the pun!) if you’re considering investing in timing gates and seeking real-time sprint force and velocity data for your athletes. Will it only be a matter of time before VoltOnoSprint breaks into the European and American markets? We’ll certainly be keeping an eye on its progress!

From us this week:

>> New course: Programming for ACL Reconstruction
>> New podcast: Building Sports Science Systems That Coaches Use
>> New infographic: Plant-based Diets for Athletes
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The End Of GPS? appeared first on Science for Sport.

• Fitbit vs Whoop
• Can poor coaches hide behind the constraints-led approach?
• Hill sprints, farmer carries, and overspeed treadmill training

Fitbit vs Whoop

A recent YouTube video by Rob ter Horst, known as “The Quantified Scientist,” has sparked an engaging debate among Fitbit and Whoop users. In his video, Horst compares the Fitbit Air to the Whoop Strap, drawing insights from the latest research and testing available.

When it comes to sleep tracking accuracy, Horst noted that the Fitbit Air consistently outperformed the Whoop Strap, which tends to overestimate both deep sleep and REM sleep. For heart rate monitoring, both devices did an excellent job while running and during indoor cycling. However, they each faced challenges during weight training, primarily because wrist tension and the act of gripping weights can affect their accuracy.

In terms of user experience, Horst suggested that the Fitbit app appeals more to casual health users, while the Whoop app is favoured by athletes. He also pointed out that the Whoop’s battery life is significantly superior to that of the Fitbit.

Ultimately, choosing between the two devices is tough. Horst believes that for most people looking for reliable tracking data, the Fitbit Air is the smarter buy. However, for those who seek coaching, recovery insights, strain targets, and motivational nudges, the Whoop Strap justifies its higher price tag.

Can poor coaches hide behind the constraints-led approach?

Experienced cricket coach Tom Flowers recently stirred up discussion with a controversial post on LinkedIn regarding the constraints-led approach (CLA). While he acknowledges the value of CLA and incorporates it into his coaching, he strongly believes it has led to an increase in what he calls “frauds” in coaching. According to Flowers, this approach gives poor coaches an “opportunity to hide behind deficiencies”.

He argues that those who implement the CLA often take a step back, with their “arms folded,” claiming they have created an environment where players are encouraged to “self-organise” and find solutions themselves. However, while Flowers recognises the importance of giving players time for self-exploration, he insists there are moments when the coach must “step in and actually coach.” He emphasises that players need feedback, technical understanding, and someone who can help them identify and solve problems.

In Flowers’s words, “the best coaches aren’t loyal to one methodology alone. They’re loyal to player development, knowing what works for them, and not being afraid to ‘coach’ players, expecting them to stand, listen and be patient”.

So, do you agree with Flowers? Are there too many poor coaches who lack technical understanding and communication skills, and hide behind the CLA?

If you would like to learn more about this topic, check out our courses Skill Acquisition and Cueing & Coaching Methods.

Hill sprints, farmer carries, and overspeed treadmill training

In a recent YouTube video, renowned S&C coach Chris Barnard of Overtimeathletes explored some training techniques he feels are either overrated or underrated.

He kicked things off by discussing hill sprints, which Barnard argues are underrated. He believes this age-old training method is exceptional for teaching acceleration mechanics but is often overlooked in favour of more high-tech training methods.

Next up was overspeed treadmill training, which Barnard considers overrated. He points out that it can actually hinder proper max velocity mechanics, leading to undesirable effects.

Finally, when asked about farmer carries, Barnard firmly stands by their value. He praises them as a fantastic total body exercise and notes that they are relatively safe, making them a worthy addition to any training regimen.

So based on Barnard’s views, we should keep hill sprints and farmers carries and stop doing overspeed treadmill training. Do you agree with Barnard?

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Unseen Work of S&C and Sports Science
>> New infographic: Stretch Shortening Cycle
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Fitbit Vs Whoop appeared first on Science for Sport.

• The concern of playing in the heat
• The science behind the secret star of the World Cup
• The ball that needs to be charged as well as pumped!

The concern of playing in the heat

There have been growing concerns regarding the heat during the upcoming World Cup. A recent article by Reuters highlighted some significant worries about this issue. It references an analysis by the climate research group World Weather Attribution, which suggests that approximately a quarter of the 104 matches at the World Cup are likely to be played in conditions that exceed the safety limits. It’s also worth noting that over a third of matches are scheduled in stadiums lacking air conditioning. Some researchers even predict that up to five matches could take place under unsafe conditions where postponement is recommended.

In response, FIFA has assured fans that they are implementing various mitigation strategies to safeguard the players. These measures include three-minute hydration breaks during each half, cooling facilities for both fans and players, and heightened medical readiness.

Interestingly, experts quoted in the article suggest that widespread medical emergencies from heat exposure are unlikely, as the players are elite athletes generally acclimated to warmer temperatures. However, what fans might notice is a more conservative tactical approach, potentially leading to less thrilling matches.

It will be fascinating to see how the heat affects this World Cup and the tactical approaches teams adopt.

The science behind the secret star of the World Cup

A fascinating YouTube video recently unveiled the unsung hero of the World Cup: the grass! The video highlights FIFA’s impressive investment of 5 million US dollars and the involvement of expert Dr John Sorochan, who was brought in to ensure that the grass across all 16 stadiums in three different countries performs consistently.

Dr Sorochan and his team dedicated five years to researching and developing the perfect grass surfaces. Once cultivated and harvested, the grass was transported in refrigerated trucks to each stadium. It was then meticulously installed on a combination of soil, peat, and a plastic structure, along with a waterproof liner to protect the stadium floors. Sensors placed in the root zones allow stadiums to saturate and drain the fields in just three minutes. Additionally, the grass must be kept precisely at 22 millimetres in height; cutting it any shorter can put unnecessary stress on it.

So, when you’re watching the World Cup, take a moment to appreciate the incredible science behind the pitch. Without this finely-tuned grass, superstar players might struggle to showcase their remarkable football skills!

If you are interested in pitch surfaces, be sure to check out our blog Natural grass vs. artificial turf: which surface poses an increased injury risk? and our previous newsletter edition, Artificial Turf And Injuries!

The ball that needs to be charged as well as pumped!

The Adidas official World Cup ball, named “The Trionda,” cleverly blends the prefix “tri” (representing the three host nations) with “onda,” the Spanish word for “wave.” This reflects the unique hosting of the tournament by the United States, Canada, and Mexico.

According to a recent video from “The Sports Geek” YouTube channel, this ball will be a game-changer, and as the video puts it, it will be the first ball that will be required to be “charged as well as pumped”. Inside the ball, there is a motion sensor capable of tracking the ball’s movements an impressive 500 times per second! This innovative tracking technology is expected to assist VAR and referees in making quicker offside and handball decisions.

Additionally, the ball’s design boasts the fewest panels in World Cup history, resulting in less stitching. This streamlined construction aims to give players greater control and allow for a smoother flight through the air.

It will certainly be interesting to see how The Trionda performs in this World Cup and whether its advanced technology positively influences referee and VAR decisions. However, it is worth noting that thinner air may change ball flight characteristics, so the Trionda ball could travel faster and more unpredictably in matches played in high altitude locations like Mexico City.

If you are looking forward to the World Cup, check out our podcast episodes Preparing for the World Cup: Physical Performance Under Extreme Pressure and The Performance Demands of a World Cup with Dr Dave Hancock.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Unseen Work of S&C and Sports Science
>> New infographic: Stretch Shortening Cycle
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The World Cup: Heat, Science, & Technology appeared first on Science for Sport.

• Who is the GOAT of running based on science?
• Standardising the Single-Leg CMJ Test
• Concussion knowledge in rugby players and coaches

Who is the GOAT of running based on science?

A fascinating study recently aimed to apply scientific reasoning to determine who the greatest male and female runners of all time are. The research analysed over 2,000 athletes who won medals at major global championships since 1896, focusing on sprint, hurdle, and distance events. It also took into account world records and their longevity.

According to the study’s scoring system, Usain Bolt was crowned the male GOAT, while Faith Kipyegon was named the female GOAT. Bolt boasts an incredible eight Olympic gold medals across three Olympic Games, whereas Kipyegon has achieved the remarkable feat of winning three consecutive Olympic gold medals in the 1500 metres. This clearly highlights that career longevity plays a significant role in establishing GOAT status.

It’s important to recognise that since 1972, there has been a rise in global competition, which has created more opportunities for athletes to win major medals. As a result, a potential limitation of this study is that athletes from the early 20th century may have faced disadvantages due to fewer competitive opportunities.

While the comparison of athletes from different eras and disciplines can be enjoyable yet somewhat trivial and subjective, it is nonetheless intriguing to see how a scientific scoring system ranks the greatest male and female runners.

What are your thoughts? Do you agree with Bolt and Kipyegon being the designated GOATs, or do you believe someone else deserves that honour? We’d love to hear your opinions!

Standardising the Single-Leg CMJ Test

The single-leg Countermovement Jump (CMJ) test is frequently utilised in both sports performance and rehabilitation contexts. However, there is a lack of standardisation in the protocol and technique employed for the test. To address this issue, a recent study aimed to establish a reliable and valid protocol that standardises the single-leg CMJ test.

Participants in the study performed the single-leg CMJ using four different technique strategies. The first strategy required participants to jump with the non-jumping leg positioned at a 90-degree angle at both the hip and knee. The second strategy involved maintaining a 90-degree bend in the knee of the non-jumping leg. The third strategy kept the non-jumping leg straight, while the fourth allowed for unrestricted movement, permitting the non-jumping leg to swing freely for added momentum.

The findings highlighted that the second technique—maintaining a 90-degree bend in the knee of the non-jumping leg—proved to be the most reliable method. This approach minimises any contribution from the non-jumping limb and encourages better coordination of the hip, knee, and ankle. As a result, this protocol is recommended for use when administering the single-leg CMJ test in both performance assessments and rehabilitation settings.

Concussion knowledge in rugby players and coaches

A noteworthy study conducted within the American rugby community revealed striking differences in concussion awareness across stakeholders. The findings indicated that rugby referees and administrative staff exhibited the highest levels of knowledge and the most responsible attitudes towards concussion, in sharp contrast to the insights from coaches and players.

Alarmingly, players showed the least understanding of concussion, raising significant concerns about their self-reporting behaviours. This study underscores the urgent need for improved educational strategies to raise concussion awareness among American rugby players and coaches.

If you would like to learn more about concussion assessment tools and their effectiveness, check out our excellent blog Sport concussion assessment tools: How well do they work? Also, our course Concussion Rehab provides a fantastic insight into concussion recovery.  

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Performance Demands of a World Cup with Dr Dave Hancock
>> New infographic: Factors for Decision Making in Team Sport
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The GOAT Of Athletics? appeared first on Science for Sport.

• Is VO₂ max a performance “cheat code” in anaerobic sports?
• How Niklas Süle fooled his Bayern Munich manager
• Benjamin Šeško’s secret technique to sharpen focus

Is VO₂ max a performance “cheat code” in anaerobic sports?

When we hear the term VO₂ max, we naturally think of aerobic sports. However, renowned coach Mike Young recently shared an Instagram reel that might change your perspective on the significance of VO₂ max in anaerobic sports. As Young puts it, VO₂ max is “a performance cheat code”, even in anaerobic sports.

In the reel, Young explains that having an above-average VO₂ max score enhances an athlete’s ability to deliver and utilise oxygen. This improvement leads to greater work capacity and faster recovery between intense efforts. With a higher VO₂ max, athletes can better withstand fatigue and sustain their performance during repeated sprints, jumps, or heavy lifting.

He further explains that athletes with an above-average VO₂ max experience less decline in speed, power, and decision-making during training sessions and games. Moreover, they can recover more quickly between training sessions, enabling them to handle a greater training volume.

So, even in anaerobic sports, a higher VO₂ max enhances overall performance and developing it shouldn’t be neglected. If you would like to learn more about VO₂ max, check out our blog VO₂ Max and our course Aerobic Conditioning.

How Niklas Süle fooled his Bayern Munich manager

Earlier this month, German footballer Niklas Süle announced that he would be retiring this summer at just 30 years old, primarily due to ongoing injury problems. In a recent podcast, Süle opened up about the extreme physical demands he placed on his body and the mental strain it took on him.

Throughout his career, Süle’s fitness level was often questioned. During his time at FC Bayern Munich, then-manager Jupp Heynckes implemented mandatory player weigh-ins every Thursday. Süle revealed that to prepare for these weigh-ins, he would fast on Wednesdays and spend Wednesday nights wrapped in a raincoat in a sauna. While he seemingly met his weight targets for management and support staff, by the time he took the field on Saturday, he was back at his usual weight. In reality, he hadn’t been losing weight; instead, he was using a boxing or MMA-style weight cut to dehydrate himself each week for the weigh-in, fooling his manager.

Süle also admitted that after the weigh-in, he would often stick his head out of a window for several minutes, hoping the fresh air would prevent him from passing out. This method of weight cutting is certainly not advised for professional footballers, and it’s very plausible to suggest that it contributed to his early retirement.

If you want to know more about the potential dangers of weight cuts, check out our excellent blog by Dr James Morehan, The severely detrimental effects of making weight the wrong way.

Benjamin Šeško’s secret technique to sharpen focus

Manchester United F.C. striker Benjamin Šeško recently opened up in an interview with Sky Sports about how he incorporates Box Breathing into his daily routine and before games to help him relax and sharpen his focus.

Box Breathing is a meditation technique that involves engaging in continuous 16-second breathing cycles, usually practised for three to five minutes. The 16-second cycle consists of four steps:

1. Inhale slowly and deeply through your nose for four seconds.
2. Hold your breath for four seconds.
3. Exhale gently through your mouth for four seconds.
4. Hold with your lungs empty for four seconds.

Šeško emphasises that reaping the benefits of Box Breathing requires practice, time, and patience. If you’re interested in exploring more breathing techniques, be sure to check out our podcast episodes:

• Breath-Holding Improves Physical Performance
• Are You Breathing Wrong? How You Can Use Nasal Breathing To Improve Performance
• Could Poor Breathing Be Destroying Your Performance?

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Preparing for the World Cup: Physical Performance Under Extreme Pressure
>> New infographic: V02 Max
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post A Performance Cheat Code!!! appeared first on Science for Sport.

• New research on chains and elastic bands
• The latest research on pomegranate juice
• Is Perch reliable?

New research on chains and elastic bands

Incorporating chains and elastic resistance bands into various exercises has been practised for many years and is known as variable resistance training. Interestingly, a recent study shed new light on the effects of using chains and elastic bands specifically in the back squat.

The study evaluated participants performing back squats under three different conditions: with just the barbell and free weights, with chains attached, and with elastic bands attached. The researchers concluded that chains are more effective than elastic bands for enhancing power output. In contrast, elastic bands can help decrease spinal loading for those at risk of lumbar spine injuries while still providing sufficient resistance for the lower body. Interestingly, back squatting without any added chains or elastic bands actually resulted in the highest peak ground reaction force.

If you’re interested in learning more about the benefits of chains and elastic bands, be sure to check out our blogs Chain-Resistance Training and Elastic-Resistance Training.

The latest research on pomegranate juice

Pomegranate juice is known for its high polyphenol content and has been suggested to aid recovery in those experiencing delayed-onset muscle soreness (DOMS) and exercise-induced muscle damage. A recent study put this theory to the test with male collegiate volleyball players.

Participants either drank pomegranate juice or a similarly flavoured placebo in the evening before (500ml) and two hours prior (500ml) to an exercise-induced muscle damage protocol that involved performing 200 weighted maximal vertical jumps.

Surprisingly, 48 hours after the exercise-induced muscle damage protocol, pomegranate juice did not outperform the placebo in recovery outcomes. While further research is certainly needed, these findings may come as a disappointment to fans of pomegranate juice!

If you would like to learn more about DOMS, our blog Delayed onset muscle soreness (DOMS): What is it, and how can it be minimised? by the excellent Dr Tom Brownlee is definitely for you!

Is Perch reliable?

At SFS Weekly, we’ve previously highlighted Perch, an innovative athlete monitoring platform. Well, exciting new research has emerged about Perch!

Perch utilises non-invasive cameras mounted on racks to track barbell velocity. The latest study evaluated the day-to-day reliability of Perch and compared it to a 3D motion capture system. During the study, participants performed Olympic weightlifting derivatives at varying intensities—0%, 40%, 60%, 80%, 90%, and 100% of their estimated one-rep max—across four separate sessions, with the velocity of their lifts being closely monitored.

The findings show Perch can be used to monitor training and provide feedback reliably. However, it’s important to note that its readings tend to be systematically lower than those from the 3D motion capture system. As a result, it’s best to use Perch consistently within its own system rather than switching between it and other devices.

Building on their initial success, Perch has now launched Perch P2, the next generation of their original technology, featuring enhanced capabilities. If you’re curious to learn more about how Perch P2 is pushing the boundaries of performance monitoring in the weight room, be sure to check out our podcast episode The Future of Weight Room Monitoring with Perch P2.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: The Challenges of Modern Collegiate Sport
>> New infographic: V02 Max
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Latest On Chains & Bands! appeared first on Science for Sport.

• Mike Boyle’s coaching advice
• Why does Paul Skenes use a water backpack in his warm-up?
• New submaximal fitness testing technology

Mike Boyle’s coaching advice

A recent Instagram reel featuring the legendary S&C coach Mike Boyle shared an invaluable coaching tip! In the reel, Boyle starts by emphasising, “People will forget what you said and what you did, but they will never forget how you made them feel.”

He connects this insight to coaching, noting that many environments, especially those for youth athletes, tend to be negative, focusing more on athletes’ mistakes than on their successes. Interestingly, the number of young athletes who thrive on negativity as motivation is much lower than we might think.

Boyle wraps up the reel with a powerful phrase that every coach should keep in mind: “Shout praise, whisper criticism.” If you would like to learn more about empowering athletes, check out our course Growing a Motivating Training Environment.

Why does Paul Skenes use a water backpack in his warm-up?

Pittsburgh Pirates pitcher Paul Skenes has been making waves online with his unusual pre-game warm-up routine that involves a unique water backpack! A recent YouTube video from Playbook HQ shed light on the rationale for Skenes’ warm-up equipment.

What Skenes employs is a hydro vest equipped with a water-filled cylindrical backpack that rests on his shoulders. By wearing this vest and water backpack, he boosts core engagement to stabilise the weight and mimic the mechanics of a baseball throw without actually pitching a ball. This approach not only helps him warm up effectively for his games but also minimises the risk of arm overuse injuries, which are all too common in baseball.

If you want to dive deeper into elbow injuries, be sure to check out our blog The elbow injury ‘epidemic’ and how to rehabilitate successfully and our previous feature on baseball star Shohei Ohtani’s elbow injury (see here).

New submaximal fitness testing technology

Firstbeat Technologies has unveiled its latest submaximal fitness testing software, which could be a game-changer and a significant time-saver for S&C coaches and sports scientists.

This innovative software enables practitioners to monitor key metrics, such as heart rate, percentage of heart rate maximum, and heart rate recovery, in real time during submaximal fitness tests. Furthermore, it generates comprehensive test reports almost immediately after the assessment, eliminating the tedious task of manually creating reports.

If you’re interested in learning how to implement this software effectively, Leicester City F.C.’s first-team sport scientist, Tom Joel, recently shared insights in a webinar on how he leverages Firstbeat Technologies’ submaximal testing software (see here) to enhance workflow efficiency and player monitoring.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: ACL Rehab: Acceleration, Plyometrics and the Transfer to Performance
>> New infographic: V02 Max
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Shout Praise, Whisper Criticism! appeared first on Science for Sport.

• A cause of knee pain that coaches and parents have never heard of!
• The future of Power Slap competitors
• Overcoming The Youth Sport Dropout Crisis

A cause of knee pain that coaches and parents have never heard of!

Osgood-Schlatter disease is a well-known cause of knee pain in growing adolescents, which many youth coaches have become increasingly aware of. However, there’s another condition that both coaches and parents are often unaware of, even though it can also lead to knee pain in young athletes.

Rob Anderson, the 2024 UKSCA S&C Coach of the Year, recently posted an insightful piece on LinkedIn discussing Sinding-Larsen-Johansson Syndrome. This syndrome arises when the growth plate below the kneecap becomes irritated during periods of rapid growth. It’s particularly common in sports that involve heavy jumping and rapid changes in direction. Typically, it’s characterised by a gradual pain just beneath the kneecap that worsens with activity and improves with rest, often accompanied by knee stiffness the following morning.

Anderson emphasises that the goal for adolescents suffering from Sinding-Larsen-Johansson Syndrome is to remain active without risking further damage, as complete rest can actually weaken the surrounding tissues. He suggests focusing on building stronger quadriceps through pain-free exercises such as static holds and wall sits. Additionally, he advises cutting back on high-impact running and jumping for a time, while also prioritising sleep and nutrition to aid tissue repair and support growth.

If you would like to learn more about this topic, definitely check out Anderson’s piece on LinkedIn (here) and our blog Monitoring Growth.

The future of Power Slap competitors

Power Slap is rapidly emerging as one of the most popular sports, amassing over one billion views a month across various social media platforms. The brainchild of UFC president Dana White, the sport features two opponents taking turns slapping each other across the face with an open hand until one can’t continue or is declared the loser by decision.

In a chilling recent article for The New York Post, Dr Christopher Nowinski, a neuroscientist known for his research on chronic traumatic encephalopathy (CTE), voiced his serious concerns about the future of Power Slap competitors. He warned that “We’ll pay for it as a society for another 70 years by having to care for people with more mental health problems and dementia.”

Nowinski’s worries are grounded in research; a study from last year found that 79% of competitors showed signs of concussion after being slapped, with many opting to return for more slaps during the contest. He also dismissed the argument that Power Slap is a safer and more controlled alternative to boxing and MMA. According to Nowinski, boxers and MMA fighters can defend themselves by blocking, ducking, and weaving, whereas Power Slap participants are required to passively stand and receive blows until it’s their turn to strike back.

If you want to learn more about the seriousness of concussions in sports and best practice recovery guidelines, our blogs are definitely worth reading.

• Concussion recovery in sport: A comprehensive guide
• Concussion recovery: Why it’s important to get active after a head knock (but don’t overdo it)
• Sport concussion assessment tools: How well do they work?

Overcoming The Youth Sport Dropout Crisis

Last month, Brenton Baker delivered an impactful message on LinkedIn (see here) regarding the alarming Youth Sport Dropout Crisis. He pointed out that a staggering 70% of kids quit participating in sports by the age of 13. Baker identifies six key reasons that contribute to this trend of young athletes stepping away from sports:

1. Loss of fun
2. Excessive pressure from adults
3. Overwhelming schedules
4. Not enough playing time
5. Over-emphasis on winning
6. Declining confidence

Therefore, Baker emphasises that it’s essential for youth sports programs to prioritise a sense of belonging, build confidence, and promote enjoyment if we want to keep kids engaged in sports. Striking the right balance between keeping kids engaged in sports while also emphasising the importance of improving their performance may very well be where the true sweet spot lies.

If you are interested in this topic, our blog Physical Literacy is definitely worth reading.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: ACL Rehab: Training Age, Force Progression and Return to Sport with Carmen Bott
>> New infographic: Not Mini-Adults: Youth Athlete Physiology
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Knee Condition You Never Heard Of? appeared first on Science for Sport.

• The 5-Second Rule for coaches
• S&C programming for female rugby players
• Catapult’s exciting new partnership can transform women’s football

The 5-Second Rule for coaches

Leading performance coach Michael O’Connor recently shared an insightful message on social media (see here) regarding his “5-second rule.” He emphasises that when coaches notice a mistake, they often rush in, talk too much, and unintentionally rob their athletes of a valuable learning opportunity.

Instead, O’Connor advocates for using the “5-second rule”. When he observes a mistake, he pauses for 5 seconds to reflect on whether his input will truly add value or hinder the athlete’s learning experience. If he believes that safety is at risk, that the same mistakes are recurring, or that the athlete needs clarification on a specific task, he will step in to offer guidance. However, if he senses that the athlete is on the verge of discovering a solution on their own, he chooses to hold back.

O’Connor firmly believes that jumping in too soon can stifle learning and lead athletes to rely too heavily on their coaches. By exercising patience and waiting to intervene, coaches can foster independent thinkers and enhance the athletes’ game or sport intelligence. So, the next time you notice a mistake and feel the urge to jump in, take a breath, wait 5 seconds, and consider whether your words will genuinely add value or steal a learning opportunity. As O’Connor best puts it, “players don’t learn when you talk, they learn when they think”.

If you would like to learn more about this topic, check out our course Cueing & Coaching Methods.

S&C programming for female rugby players

S&C coach Tarek Smith recently sparked an interesting discussion on LinkedIn (see here) regarding the subpar S&C programs often provided to female rugby players. He highlighted a common issue in which many S&C practitioners treat female athletes as “smaller versions of men,” applying the same lifts, same loading, and same periodisation strategy without considering their unique needs.

Smith emphasises that S&C programs for female rugby players should focus heavily on neuromuscular control, load management that accounts for the menstrual cycle phases, and power development tailored to how women actually express force. Additionally, conditioning protocols should reflect the specific demands of the women’s game (not the men’s game!).

While Smith’s insights are best practice for S&C programming for female rugby players, his post ignited some debate. Some seasoned practitioners noted that factors such as financial constraints, delayed access to S&C, and less frequent training often result in female athletes having a lower training age than their male counterparts. Until these issues are addressed, implementing optimal S&C practices for female athletes may remain a challenge.

Catapult’s exciting new partnership can transform women’s football

Following on from our previous bulletin, it’s clear that, much like in rugby, there’s a noticeable divide between women’s and men’s football. A recent post by Catapult highlighted that only 13% of elite football research focuses exclusively on women. Alarmingly, over half of sports practitioners working in women’s football lack access to reference values specific to the women’s game, often leading them to rely on data from the men’s game instead.

In response to this concerning situation, Catapult has partnered with Mercury 13, a women’s multi-club ownership group, to develop tailored benchmarks for the women’s game. This exciting collaboration aims to ensure that data collected from professional women’s clubs will provide practitioners with clearer guidance for preparing players to meet the unique demands of women’s football, manage their workloads effectively, and ultimately unlock the full potential of female athletes.

To learn more about this exciting partnership, be sure to check out the social media post (here) and blog post (here). Also, our course, The Demands of Women’s Football, by the excellent Jessica Fassnidge, is well worth checking out too!

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Building Effective Analysis Processes in Elite Teams with Jamie Cook
>> New infographic: Power BI
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The 5-Second Rule! appeared first on Science for Sport.

• Nike’s mind shoe
• Why football academies are missing two-thirds of future stars!
• Experienced high-performance practitioners are not being valued!

Nike’s mind shoe

Recently, there has been significant online discussion surrounding Nike’s latest shoe, “Nike Mind”. Earlier this year, the YouTube channel NothingButTech released a clip that shed light on the innovative work being done by Nike’s scientists in developing the Nike Mind shoe.

For years, modern shoes have focused on comfort by incorporating excessive cushioning. However, this heavy padding has dulled the sensory receptors in our feet. In response, Nike’s scientists have designed soles with raised pressure points that actively stimulate these receptors. According to initial research from Nike, athletes who wore these shoes exhibited improved focus and enhanced brain processing speed.

This points to a potential breakthrough in shoe technology: optimising footwear to strengthen the connection between the brain and body. To find out more about Nike Mind shoes, check out the YouTube clip here.

Why football academies are missing two-thirds of future stars!

Jorg van der Breggen is a prominent figure in youth football development, and he recently shared a thought-provoking post on LinkedIn regarding football academies missing out on two-thirds of their future stars.

His insights are based on a recent study that tracked 313 Swedish footballers from 2011 to 2023 who represented either the senior or U21 Swedish national team. The findings reveal that 34% of these players were first selected at the U15-U16 stage (“academy years”), while 33% were first selected at the U17-U19 stage. Remarkably, one-third of the players who represented the senior or U21 national team were only first selected at this stage. These statistics indicate that about two-thirds of Swedish internationals were not picked during their “academy years”. Additionally, 40% developed outside of elite academies, and 12% had no experience in youth international matches.

Van der Breggen argues that many football academies adhere to the same mindset: “Identify early, invest heavily in a select few, and hope for the best.” He believes that for academies to gain a competitive edge, they need to create ecosystems with multiple entry points at various stages, nurture late bloomers, and allow flexibility so that players can re-enter the system at different times.

If you are interested in this topic, our blog How does age and maturation affect motor coordination and performance? and podcast episode, Is Youth Football in Crisis? With Andrew Hyde, are well worth checking out!

Experienced high-performance practitioners are not being valued!

High-performance specialist Dr Ryan King recently shared a sobering yet honest message on social media (see here) about practitioners in high-performance sport, suggesting that the future looks grim unless change happens.

King opens with a fundamental economic principle: “If supply outstrips demand, cost drops.” He refers to the overwhelming number of qualified practitioners in the high-performance sport industry. This oversupply enables organisations to offer low salaries for positions that require excellence.

With these inadequate salaries, King argues that many top professionals are being pushed out, underutilised, and left with few opportunities. He believes this has resulted in a system that undervalues experience, normalises low pay, and dilutes the standard of excellence—ultimately causing organisations and teams to fall short of their ambitions.

So, if you’re part of a team or organisation with serious aspirations, it’s crucial to value practitioners’ experience and ensure their salaries reflect that worth! Let’s hope this change occurs, allowing high-performance practitioners to feel valued and paid accordingly.

From us this week:

>> New course: Socially Supporting Athletes
>> New podcast: Neuroscience and Coaching in High Performance Sport
>> New infographic: Power BI
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Future Of Shoe Technology! appeared first on Science for Sport.

• How to implement the 10×10 Repeat Sprint Protocol
• Is coconut water effective for rehydration?
• What stages of the menstrual cycle impact readiness to train?

How to implement the 10×10 Repeat Sprint Protocol

The “10×10” Repeat Sprint Protocol is a widely used training method aimed at enhancing both speed and conditioning. One of its foremost advocates is Derek Hanson, a well-respected authority in speed training and rehabilitation.

In a recent Instagram post, Hanson outlined how he applies the 10×10 Repeat Sprint Protocol, adjusting it based on specific training objectives. A key aspect of his approach is monitoring the overall time for each repetition, which includes the duration from the start of the sprint to the setup for the next acceleration. When the focus is on conditioning, he allows 1.5 to 2 seconds for the acceleration phase, followed by roughly 4 seconds for deceleration and preparing for the next repetition. Completing the entire set of 10 reps typically takes about 60 seconds, with rest intervals of 2 to 5 minutes between sets.

For cases involving rehabilitation or reintroducing athletes to the protocol, Hanson allows for longer rest periods and extends the time per repetition to 10 to 12 seconds, resulting in a set completion time of around 2 minutes.

When using the 10×10 protocol for acceleration and speed development, Hanson again incorporates longer rest periods, usually between 18 and 30 seconds, depending on the athlete’s stage in the season and individual needs. In this scenario, the entire set takes around 2.5 to 3 minutes, with the intention of executing all 10 reps with maximum effort, ensuring no drop-off in time.

If you’re keen to dive deeper into the 10×10 Repeat Sprint Protocol and learn how to adjust it for various goals—be it conditioning, return to play, or speed development—be sure to check out Hanson’s post!

Is coconut water effective for rehydration?

Recent research has cast a positive spotlight on the rehydration effectiveness of coconut water. The study compared flavoured water, a carbohydrate-electrolyte sports drink, and coconut water itself. Eight recreational athletes were subjected to exercise-induced dehydration and then rehydrated with one of the three drinks

Flavoured water resulted in the highest urine output among the drinks, indicating less fluid retention. However, coconut water and the sports drink were found to be equally effective for rehydration. This suggests that, despite having lower sodium levels, coconut water can perform just as well as a sports drink when it comes to hydration. The likely reason for this is its high potassium content.

If you’re eager to dive deeper into the topic of hydration, be sure to check out our blog Hydration Testing and explore our course Hydration!

What stages of the menstrual cycle impact readiness to train?

A recent study highlighted an important finding that coaches training female athletes should take into account. The study examined two distinct stages of the menstrual cycle—the early follicular phase and the luteal phase—and their effects on recovery, jumping performance, and overall readiness to train.

While no significant differences were found in recovery, assessed through heart rate variability, or in jumping performance, evaluated via reactive strength index and vertical jump height, a notable difference emerged in readiness to train between the two phases. Participants demonstrated a significantly higher readiness to train during the early luteal phase.

These findings suggest that during the early follicular phase, female athletes may be more influenced by the psychological factors linked to the menstrual cycle, resulting in a lower preparedness for training.

If you would like to learn more about how the menstrual cycle affects sports performance, our podcast episode How The Menstrual Cycle Affects Sport Performance: Must-Know Info for Coaches and Athletes, is well worth a listen!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: Building Durability in Action Sports with Ryan Blake
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The 10×10 Repeat Sprint Protocol appeared first on Science for Sport.

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• Passing the UKSCA ASCC weightlifting practical
• Should endurance athletes avoid protein pre-exercise?
• Do psyching up strategies before a heavy lift actually work?

Passing the UKSCA ASCC weightlifting practical

If you’re a S&C coach aspiring to achieve the UKSCA ASCC accreditation, you should definitely check out a recent LinkedIn video by prominent S&C coach and UKSCA ASCC holder, Thomas Stringwell.

In the video, Stringwell shares valuable insights on preparing for the Olympic weightlifting practical, which currently boasts a first-pass rate of only 25%! He explains that candidates are required to coach the mandatory back squat and either the snatch or the clean and jerk, as selected by the assessor. During the practical, candidates need to perform a silent demonstration of three repetitions, followed by a thorough breakdown of the lift. They must explain the key teaching points at each stage of the lift and wrap up by answering questions from the assessor.

Stringwell advises prospective candidates to “get some chalk on your hands” and practice mastering the Olympic lifts. Once they feel confident in executing these lifts, he emphasises the importance of being able to thoroughly explain the coaching points of the lifts under exam conditions. He also outlines that candidates should be well-versed in topics such as weight distribution, the double knee bend, bar path, and basic health and safety.

If you’re gearing up to take the UKSCA ASCC exam, make sure to check out Stringwell’s video. Keep in mind that this is just one component of the UKSCA ASCC accreditation: for more information on the UKSCA ASCC accreditation, check out our blog, Best Strength and Conditioning Accreditations. For more information on Olympic weightlifting, check out our blog Olympic Weightlifting and our course Weightlifting for Team Sport Athletes.

We were also very fortunate to have Stringwell on our podcast and his episode, Eccentric Training: Don’t Leave Gains On The Table, is well worth a listen.

Should endurance athletes avoid protein pre-exercise?

Endurance athletes often steer clear of high-protein foods before exercising to prevent gastrointestinal issues. However, a recent study decided to challenge this common belief!

In the study, 13 recreational runners completed a 10km treadmill run after consuming either a carbohydrate shake with low whey protein (0.15 g/kg of body weight) or a moderate whey protein (0.40 g/kg of body weight). Both shakes resulted in increased blood glucose levels and feelings of fullness in the gut, but there was no significant difference in performance between the low and moderate-protein shakes.

That said, the moderate protein shake did lead to considerably more bloating compared to the low protein option. This suggests that while easily digestible protein consumed one hour before endurance activities is generally well-tolerated, a higher intake of 0.40 g/kg body mass can cause noticeable bloating. Therefore, it’s recommended that athletes test out their protein intake before competition, as individual tolerance can vary significantly.

If you would like to learn more about this topic, check out our highly informative courses, Nutrition for Endurance Runners and Protein for Athletes.

Do psyching up strategies before a heavy lift actually work?

Psyching up strategies are commonly employed before tackling a “heavy lift” in the gym, but do they actually boost performance? New research has revealed some intriguing insights on this topic!

The research involved 200 competitive strength athletes who were asked to perform a deadlift under two conditions: using their preferred psyching up strategy and without any strategy. The findings indicated that when athletes utilised a psyching up strategy, there was an impressive increase of 18.58% in barbell velocity, which translates to an estimated improvement of 4.3% in their one-rep max.

On further examination, the researchers identified eight different psyching up strategies but didn’t find any significant differences among them. However, they concluded that selecting a psyching up strategy that aligns with individual traits tends to be the most effective approach.

So, based on this research, don’t overlook the power of psyching yourself up before a big lift!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: Player Load, Practice Periodisation, and the Art of Keeping It Simple with Jackson Polk
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Passing The UKSCA Weightlifting Exam! appeared first on Science for Sport.

• Is isometric training “the most efficient fitness regime”
• An insight into Keely Hodgkinson’s training and mindset
• How does extra time in football matches affect sprinting and landing mechanics?

Is isometric training “the most efficient fitness regime”

Isometric exercise recently made headlines on BBC News, with an article claiming it to be “the most efficient fitness regime.” The core argument of the piece is that isometric exercises are particularly effective for lowering blood pressure and are incredibly time-efficient.

The article effectively highlights reviews and meta-analyses demonstrating significant reductions in blood pressure with isometric training. It also emphasises the time-saving aspect of this exercise type, noting that substantial health benefits can be gained from just a few brief sessions each week.

However, the title “the most efficient fitness regime” feels like an overstatement. While isometric exercises are simple, time-efficient, and beneficial for lowering blood pressure, they may not be the best option if your goals include building strength across a full range of motion, improving cardiovascular health, enhancing coordination, or improving overall athletic performance. In short, isometric training is just one tool, not the whole toolbox.

If you would like to learn more about isometric training, check out our highly informative course Isometric Training.

An insight into Keely Hodgkinson’s training and mindset

Following her recent victory in the 800 metres at the World Indoor Championships, an intriguing YouTube clip featuring reigning Olympic champion Keely Hodgkinson has resurfaced, offering a fascinating glimpse into her mindset and rigorous preparation. In the interview, Hodgkinson shares that her training sessions push her to the brink of physical shutdown, saying, “the only way to get me there is to keep putting myself through this pain.” She recounts moments where she’s left “on the floor,” “unable to move,” and even “throwing up” from the intensity of her training.

From a training standpoint, her approach is particularly interesting; she reveals that she “never runs 800m in training.” This might challenge conventional beliefs about race-specific training, but her sessions are structured around either faster-than-race pace or slower, more metabolically demanding intervals. It seems her goal isn’t to mimic the race itself but rather to overload the underlying systems in isolation, preparing her to integrate them effectively on race day.

This YouTube clip is definitely worth a watch, providing a remarkable insight into the mindset of an elite athlete at the top of her game and showcasing her incredible ability to confront pain head-on rather than shy away from it. If you would like to learn more about pain management, our course, The Science of Pain Management, is well worth checking out.

How does extra time in football matches affect sprinting and landing mechanics?

A recent study shed light on how extra time in football matches impacts the sprinting and landing mechanics of players. In the research, 12 semi-professional footballers participated in drop jump, counter-movement jump (CMJ), and 30-metre sprint tests at various intervals: before the match, at half-time (45 minutes), at full-time (90 minutes), and after extra time (120 minutes).

The findings revealed a notable decrease in drop-jump height, which fell by as much as 12.5%, while the average landing force showed a reduction of 4.5% during extra time compared to pre-match levels. Additionally, the time taken for stabilisation after landing increased by 14.3% during extra time, suggesting that players had slower recovery times. The mechanics of sprinting also significantly declined, with the quality of movement deteriorating by 33.4% from the start of the match to extra time. These changes indicate that playing in extra time may adversely affect neuromuscular performance and potentially heighten the risk of injury for players.

Consequently, the use of substitutions and squad rotation becomes crucial when extra time is needed!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: Building Durability in Action Sports with Ryan Blake
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Most Efficient Fitness Regime? appeared first on Science for Sport.

• The latest research on resistance training
• The inspiring journey of Rodri and Harry Kane: from rejection to stardom
• Is ChatGPT more reliable than personal trainers?

The latest research on resistance training

In 2009, the American College of Sports Medicine (ACSM) released one of the most impactful papers on resistance training, which has been cited nearly 4,000 times (see paper here). Now, 17 years later, the ACSM has published an updated version of this paper (see here). Senior Exercise Science Lecturer Dr Jackson Fyfe has summarised the key findings of this update in a recent social media post.

Interestingly, as Fyfe notes, this update isn’t so much about what has changed, but rather what we’ve realised doesn’t matter as much as we once thought. For instance, the paper emphasises that most resistance training programs are effective if participation and consistency are maintained. Variables such as periodisation, training to failure, time under tension, and the debate between machines and free weights may not be as critical as we previously believed. The main takeaway from Fyfe’s insights is that focusing on “training with effort, achieving sufficient total work, and progressing slowly over time” are the most significant factors in resistance training.

When it comes to building strength, the updated ACSM guidelines suggest training with heavier loads at least twice a week and utilising a full range of motion. For those aiming for hypertrophy, the emphasis is on volume as the key variable. While various methods can promote muscle growth—such as training to failure or using different weights—volume remains the most vital aspect.

In summary, the primary message from this new update is that the real challenge with resistance training lies in participation, not effectiveness. To dive deeper into the details of the update, checking out Fyfe’s social media post is certainly recommended.

The inspiring journey of Rodri and Harry Kane: from rejection to stardom

Last week, Dr Juan Delgado shared a thought-provoking infographic on LinkedIn showcasing the journeys of prominent football stars Rodri and Harry Kane (check out our SFS Weekly edition “The Secret To Harry Kane’s Success!” for information on Kane’s story). Interestingly, Rodri was released from the Atlético Madrid youth academy in 2013 for lacking physical strength, while  Kane was let go by the Arsenal F.C. youth academy at just eight years old for being “too chubby.” Both players defied the odds, and fast forward to today, Rodri is a Ballon d’Or winner, and Kane has become England’s all-time top scorer.

Delgado’s infographic also emphasises that youth players of the same chronological age can have up to a six-year biological age gap. Scouts often focus primarily on attributes like speed, strength, size, and physicality, leading them to overlook late bloomers like Rodri and Kane. Consequently, vital aspects like football intelligence, tactical awareness, and psychological qualities such as resilience and leadership are frequently overlooked.

While the remarkable career paths of Rodri and Kane serve as inspiration, Delgado’s infographic effectively underscores the importance of understanding maturation when working with young athletes. If you’re interested in learning more about maturation, our detailed course How does age and maturation affect motor coordination and performance? It is well worth checking out.

Is ChatGPT more reliable than personal trainers?

A recent study has raised some concerning findings for personal trainers! In this study, nine active personal trainers submitted their most frequently asked questions along with their responses. These questions were then posed to ChatGPT, and a panel of topic experts compared the answers from both the personal trainers and ChatGPT.

The experts evaluated the responses based on scientific accuracy and found that ChatGPT outperformed the personal trainers for most questions. While this research suggests that ChatGPT can serve as a reliable resource for commonly asked exercise training questions, it also underscores a troubling reality: the level of knowledge and the ability to provide scientifically sound answers among personal trainers is questionable. If this gap isn’t addressed, there’s a real risk that some personal trainers could be replaced by chatbots!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: The Role of Environment in Player Performance
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Latest On Resistance Training appeared first on Science for Sport.

• Mladen Jovanović’s warm-up philosophy
• Using AI-sprint analysis technology to improve performance
• The future of endurance training monitoring?

Mladen Jovanović’s warm-up philosophy

Renowned S&C coach and sports scientist Mladen Jovanović recently shared some valuable insights into his warm-up philosophy on LinkedIn. In his post, Jovanović emphasises that many warm-ups are often viewed as mere “fillers” designed to get athletes moving and “warm.” He argues that this approach results in countless missed opportunities for enhancing athletic development, particularly in building movement competency, coordination, and readiness for training.

Jovanović’s warm-up philosophy is structured around four key phases: heat, mobility, activation, and prime. He provides examples of exercises for each phase, along with suggested distances and repetitions for those exercises (see image above).

For aspiring S&C coaches, Jovanović’s post is a must-read. It encourages coaches to make the most of their warm-up routines, promoting athletic movement competency rather than settling for a general pulse raiser.

If you would like to learn more about warm-ups, check out our course Warm-Ups and our podcast episode Take Your Warm-Up To The Next Level With These 3 Essential Games.

Using AI-sprint analysis technology to improve performance

A recent LinkedIn post offered some fascinating insights into how the British Bobsleigh & Skeleton Association team is leveraging sprint analysis to improve their “push start” on the ice.

In the post, start coach Michael Muckelt shares how he has incorporated “Forceteck” (AI–sprint analysis technology) to gain deeper insights into his athletes’ sprint performance. He highlights an example where Forceteck analysis revealed that a promising Olympic athlete was achieving impressive sprinting velocities but struggled with his step length. This observation allowed Muckelt to concentrate on enhancing the athlete’s step length, ultimately leading to an increase in overall running speed and a personal best on the push track for the first time in nearly five years!

If you’re keen to explore more about Forceteck and how Muckelt is applying it with his athletes, I highly recommend checking out the post on LinkedIn!

The future of endurance training monitoring?

Last week, the sports science industry witnessed an exciting development when Sevena Capital invested in PointFit (see here), a Hong Kong-based startup developing a skin-worn patch that monitors the body’s chemistry through sweat.

This innovative patch is applied directly to the skin like a plaster. By analysing sweat, it can provide real-time readings of blood lactate levels without the need for the invasive finger-prick tests traditionally used to measure lactate. Monitoring lactate accumulation in the bloodstream is a crucial indicator for endurance training, making PointFit’s concept a potentially game-changing advancement in the field.

With the recent investment from Sevena Capital, PointFit is excited to expand its capabilities over time to monitor additional biomarkers, including electrolytes and sweat rate. Watch this space!

From us this week:

>> New course: Performance Analysis in International Football
>> New podcast: The Future of Weight Room Monitoring with Perch P2
>> New infographic: Hydrotherapy
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Don’t Waste Countless Hours On Warm-Ups! appeared first on Science for Sport.

Why Stairs Are So Painful

• 1.5x body weight through knee when walking
• 3x body weight going UP stairs
• 4x body weight going DOWN stairs
• 7x body weight in deep squats

Pain During Activity vs. Pain After

Pain During Activity Usually Means:

Pain After Activity Usually Means:

Common Causes of Activity-Related Knee Pain

Patellofemoral Pain

Patellar Tendinopathy

IT Band Issues

What Doesn’t Work

What Actually Works

Who Can Benefit from Our Approach?

Done Avoiding Stairs and Squats?

Common Questions About Knee Pain

Why does my knee hurt when I squat?

Is it bad if my knee hurts going down stairs?

Should I stop exercising if my knee hurts?

Do I need an MRI for my knee pain?

How long does knee pain take to heal?

Why Morning Pain Is Common

Morning heel pain isn’t random. Overnight, your foot rests in a position that allows the plantar fascia to shorten. When you suddenly stand, you’re loading this sensitized tissue, causing pain. The same pattern occurs after prolonged sitting. While walking may reduce discomfort, feeling better as the day progresses doesn’t mean the condition is resolving.

Why Plantar Fasciitis Persists

Plantar fasciitis lingers for several reasons. Complete rest is impractical since walking is unavoidable. Furthermore, excessive rest can weaken the fascia, reducing its capacity when normal activity resumes. Additionally, the plantar fascia has a limited blood supply, meaning healing is slow. The cycle often looks like this: pain leads to reduced activity, which weakens the fascia further, resulting in pain when activity resumes.

Limitations of Common Treatments

Rest, on its own, may reduce symptoms temporarily but doesn’t build capacity. Stretching can help flexibility but won’t strengthen the fascia. Orthotics reduce load but don’t address the underlying issue. Night splints can reduce morning pain but also don’t rebuild capacity. While these can be helpful adjuncts, they often need to be paired with strengthening strategies.

What Actually Works

The most effective approach is progressive loading, gradually increasing the plantar fascia’s strength. Our approach is: first, calm the sensitivity with temporary load adjustments (not full rest); second, introduce controlled strengthening exercises, such as calf raises with a rolled towel; and third, address contributing factors like calf tightness or training errors. Research shows that strengthening yields better long-term outcomes than stretching alone. With
consistent progressive loading, most people see improvement in 8–12 weeks.

At Dynamic Sports Medicine, we go beyond standard loading exercises. Our advanced approach may incorporate modalities like myofascial release, active release techniques, shockwave therapy, dry needling, and red light therapy—tailored to each patient. These tools help manage pain, reduce sensitivity, and support the tissue’s healing as we progressively rebuild strength.

• Poor sleep can nearly double injury risk for runners!
• Are gi rows a good exercise for combat athletes?
• The importance of understanding peak height velocity in youth sport

Poor sleep can nearly double injury risk for runners!

Running is one of the most popular recreational activities around the globe, with an estimated 620 million people regularly lacing up their running shoes. However, many overlook the crucial role that sleep plays in their performance and health.

A recent study involving 425 recreational runners examined their sleep patterns and classified participants based on sleep quality. The findings revealed that individuals with poor sleep were 1.78 times more likely to report injuries compared to those who enjoyed good-quality sleep. In fact, they faced a 68% chance of sustaining an injury over 12 months.

This research highlights that for recreational runners, sleep shouldn’t be seen as an “extra”; it’s an essential component of recovery and a vital tool for preventing injuries!

If you are trying to improve your sleep, consider checking out our relevant blog, 8 Powerful Tips To Help Your Athletes Sleep Better and our course by Dr. Hugh Fullagar, Sleep (here).

Are gi rows a good exercise for combat athletes?

There’s a growing trend among combat athletes to incorporate their gi into workouts, performing exercises like rows while gripping the fabric. The idea is that this approach makes the exercises more sport-specific, potentially boosting grip and pulling strength.

However, a few months back, renowned Brazilian jiu-jitsu S&C coach Charles Allan Price shared insightful thoughts on this topic in an Instagram reel. Price argues that combat athletes should focus on using the gym to develop general physical qualities. He believes that attempting to make gym workouts more sport-specific can actually lead to a lower training stimulus. For instance, adding a gi to a rowing exercise can significantly limit the weight you can row and limit your gripping capacity.

Price emphasises the importance of using gym equipment for its intended purpose to build physical qualities, which leads to combat athletes becoming stronger, more robust, and resilient to injuries, resulting in improved sports performance. As he puts it, “let the gym be the gym and let the sport be the sport.”

So, we’re giving the gi row exercise a definite thumbs down!

The importance of understanding peak height velocity in youth sport

Peak height velocity marks the peak of growth during maturation, but the age at which it occurs can vary significantly. Despite this variation, many sports academies still categorise children based solely on their chronological age.

A recent narrative review revealed valuable insights regarding maturity timing, status, and growth rate in relation to injuries among youth football players. This review analysed 26 eligible studies conducted between 2007 and 2025. Some notable findings indicate that early maturing athletes are more prone to soft tissue injuries compared to on-time or late maturing players. Additionally, more growth-related injuries tend to occur around the period of post-height velocity rather than pre- or post-peak height velocity. Also, experiencing rapid growth (≥ 7.2 cm per year) significantly raises the risk of injury.

For anyone currently working with young athletes, this review is definitely worth a read. It certainly highlights that bio-banding children based on their biological age may be the best approach in youth academies. If you would like to learn more about bio-banding and peak-height velocity, check out our courses, Bio Banding and Peak Height Velocity. Also, our free peak height velocity calculator can be accessed here.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Building Better Athletes. Michigan’s High-Performance Approach with Lew Porchiazzo
>> New infographic: Core Training
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Importance Of Sleep For Runners! appeared first on Science for Sport.

• 2026 Fitness Trends
• Slaves to GPS norms
• Mondo Duplantis and the help of shoe technology

2026 Fitness Trends

At the end of each year, the American College of Sports Medicine (ACSM) releases its predictions for fitness trends in the upcoming year, based on surveys of thousands of exercise professionals. For the third consecutive year, wearable technology tops the 2026 list, underscoring the ever-growing significance of data tracking in fitness.

Coming in second is the rise of fitness programs tailored for older adults, reflecting the increasing demand for specialised programming that encourages independence and supports functional health in this age group. Exercise for weight management holds the third position, highlighting the continued necessity of structured physical activity in tackling the global obesity crisis. Mobile exercise applications take fourth place, showcasing the widespread popularity of flexible, digital workout options.

Overall, these leading trends illustrate a fitness landscape that is increasingly shaped by data, adaptability, and a focus on holistic health throughout the lifespan. If you’re interested in a deeper dive into the top 20 trends, be sure to check out the full report here.

Slaves to GPS norms

Martin Buchheit, a prominent figure in sports science, recently shared a compelling message in a LinkedIn post. In this post, he includes a report he co-authored with Tom Little, titled “Slaves to (GPS) Norms,” which underpins his argument.

Buchheit clearly articulates the issues with today’s overreliance on GPS and load management. He argues that GPS norms often serve as “mirrors of the past,” lacking substantial empirical evidence to prove they are optimal for performance or injury prevention. He also addresses the “top-up fallacy,” where athletes engage in mindless linear “top-up runs” merely to fulfil a dashboard metric, rather than to facilitate actual improvements. Furthermore, he expresses concern that the safety-first approach inherent in GPS norms and load monitoring is leading to the development of “fragile” athletes who are ultimately under-trained.

So, what do you think of Buchheit’s perspective? Are we perhaps too obsessed with GPS norms and load monitoring? As Buchheit suggests, it’s time we shift our focus from managing spreadsheets back to actually training athletes again.

If you would like to hear more from Buchheit, check out our podcast episodes with him, Anaerobic Speed Reserve: Your Secret Weapon To Optimise Conditioning and Coaches & Athletes: Turn The Ego Volume Up And Down To Maximise Sporting Performance.

Mondo Duplantis and the help of shoe technology

In 2025, Mondo Duplantis emerged as one of the standout stars in sports, shattering his own pole vault record four times and earning the title of World Athletics Male Athlete of the Year. In a recent feature with The Guardian, Duplantis remains unyielding in his ambitions, confidently stating that he believes he can soar to even greater heights in the near future, thanks in part to advances in shoe technology.

Duplantis predominantly competes in PUMA track spikes, but for some of his world record attempts, he has opted for a customised version of his PUMA shoes, which he nicknames the “claw.” This specially designed shoe features a protruding spike at the front, allowing Duplantis to gain extra speed and grip during his run-up to the jump.

Intriguingly, the feature reveals that PUMA is currently developing and testing an even faster version of the “claw” shoe, a development that Duplantis is excited about and believes will help him achieve new heights.

It will be fascinating to watch Duplantis in 2026 when he may unveil the new “claw” shoe for his upcoming world record attempts.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Training Through Disruption: Managing Load, Time, and Performance in Winter with Michael Fennell
>> New infographic: Alcohol and Athletic Performance
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post 2026 Fitness Trends! appeared first on Science for Sport.

• Are hill sprints beneficial for developing acceleration?
• Mike Young’s approach to developing speed
• The injury risk in padel tennis?

Are hill sprints beneficial for developing acceleration?

Recent research has uncovered some fascinating potential benefits of incorporating hill sprints into training for team sport athletes. The research involved 22 sub-elite Gaelic football and hurling players who performed 10-meter sprints on three different surfaces: a flat surface, a 5° incline, and an 8° incline.

While it’s not surprising that uphill sprints resulted in slower times, the researchers found significant changes in kinematics. Specifically, hill sprints led to decreases in step length, step frequency, and step velocity, while increasing ground contact time. These effects became more pronounced with steeper inclines. The kinematic adjustments observed during uphill sprinting appear to optimise force production during ground contact, suggesting that this type of training can enhance acceleration by promoting greater force generation.

So, if you’re looking to improve acceleration in team sport athletes and have access to a hill nearby, incorporating hill sprints could be an effective and free option to boost their acceleration!

Mike Young’s approach to developing speed

Recently, world-renowned Mike Young shared a concise Instagram reel packed with valuable insights on sprint training. He begins by emphasising a critical point: if you’re sprinting at an intensity below 95% of your maximum, you’re not really sprinting—you’re just running fast! From there, Young argues that consistent sprint exposure is essential for protecting athletes from injuries, noting that submaximal running is less effective for boosting speed or preventing injuries compared to true sprinting.

He recommends that athletes incorporate maximal effort sprints into their regular training regimen, while carefully monitoring the overall volume. Young suggests that speed sessions should total between 200 and 250 meters of sprinting, divided into multiple reps ranging from 15 to 40 meters each. For team sport athletes, he typically allows at least a minute and a half of recovery time between sprints, while track and field athletes should get double that rest.

Young insists that without adequate recovery time, it’s not genuine speed development. So, if you aim to enhance your athletes’ speed, take Young’s advice on board: prioritise regular sprinting, aim for at least 95% maximal intensity, track volume, and ensure proper rest between efforts!

If you are interested in developing speed, check out our courses, Speed Development, Speed Training, and Exercise Classification for Speed Development.

The injury risk in padel tennis?

Padel tennis has surged in popularity in recent years, being promoted as a safe and inclusive sport suitable for all ages and fitness levels. However, a recent study has revealed that, like many other sports, padel tennis carries certain injury risks.

The study examined 234 players and discovered an injury rate of 4.03 per 1,000 hours of play. The most frequently injured areas were the lower leg, ankle, and foot, with injuries primarily occurring close to the wall or net. Notably, professional padel players were significantly more susceptible to injuries, and those lacking prior experience in other rebound sports faced a higher risk of elbow injuries.

While padel tennis can be a fun and healthy way to stay active, this study underscores the importance of incorporating strength and conditioning training to minimise injury risks, especially at the professional level.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Training for the Unknown: Olympic BMX Freestyle with Brian Roy
>> New infographic: Massage Guns
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Do Hill Sprints Improve Acceleration? appeared first on Science for Sport.

• Is 8 to 12 reps the sweet spot for hypertrophy?
• Can wearable devices accurately estimate V̇O₂max and lactate threshold?
• Garmin’s venture into the equestrian world!

Is 8 to 12 reps the sweet spot for hypertrophy?

Dr. Brad Schoenfeld is widely regarded as the leading figure on hypertrophy, thanks to his extensive research, numerous publications, and authorship of the book “Science and Development of Muscle Hypertrophy.” Recently, he took to Instagram (see post here) to challenge the traditional concept of the “rep continuum.”

In the strength and conditioning community, it has been commonly accepted that the range of 8 to 12 repetitions is the ideal sweet spot for promoting hypertrophy in exercise sets. However, Schoenfeld highlights that emerging research shows hypertrophic responses can actually occur across a much broader range of repetitions (from 5 to 30 repetitions), as long as sets are performed close to muscle failure. While he acknowledges that the classic 8 to 12 rep range is indeed an effective way to stimulate muscle growth, he suggests that incorporating varied rep ranges with both heavy and light loads can also enhance muscular hypertrophy.

When programming for hypertrophy, many people stick to sets of 8 to 12 reps. However, as Schoenfeld points out, “research continues to evolve; be open to changing your views based on emerging evidence.”

If you’re interested in delving deeper into hypertrophy, feel free to check out my blog post: Hypertrophy training: The Complete Guide (plus workouts) and our course: Hypertrophy. We were also extremely lucky to have Dr. Brad Schoenfeld on our podcast episode: Master The Secrets Behind Maximising Hypertrophy, which is worth a listen.

Can wearable devices accurately estimate V̇O₂max and lactate threshold?

V̇O₂max and lactate threshold are key metrics for aerobic performance, yet the laboratory methods used to measure them can be quite expensive. Consequently, both athletes and recreational exercisers are increasingly turning to wearable devices for assessing V̇O₂max and lactate threshold. But just how accurate are these devices?

A recent systematic review examined this issue, revealing that out of 13 studies analysed, 7 found that wearable devices provided valid or acceptable measures of V̇O₂max. Notably, most of these studies focused on Garmin wearables, such as the Forerunner and Fenix watch series. The validity of these measurements was particularly strong among healthy untrained individuals, recreational athletes, and team-sport professionals, especially when assessments were conducted through submaximal outdoor runs. However, the accuracy of these devices in elite endurance athletes remains less certain, as it tends to drop at higher fitness levels.

When it comes to lactate threshold, research is quite limited. Among the 5 studies analysed, only 3 demonstrated valid estimation results. Nonetheless, based on the findings from this systematic review, coaches and athletes can use wearable devices to confidently estimate V̇O₂max, but they should be cautious when interpreting lactate threshold measurements.

Garmin’s venture into the equestrian world!

Speaking of Garmin, they have been making headlines in the sports science field recently, but this time it’s not about human athletes! They’ve just rolled out the “Blaze Tracker,” a device specifically designed for racehorses.

This innovative gadget attaches to a horse’s tail using a neoprene wrap. It monitors various metrics, including heart rate, skin temperature, running gait, and distance covered. All of this data is then sent to compatible smartphones or smartwatches, enabling riders and trainers to make more informed training decisions based on real-time feedback.

It’ll be fascinating to see how Garmin fares in the equine world. Keep an eye on this development!

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Creatine and the Evolution of Performance Nutrition
>> New infographic: Compression Garments
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Hypertrophy: The Optimum Rep Range appeared first on Science for Sport.

• Is the ACWR outdated?
• Learning from Olympic gold-winning S&C coaches
• Why the NBA is closely monitoring young players

Is the ACWR outdated?

The Acute: Chronic Workload Ratio (ACWR) measures the amount of workload completed in the previous week against that of the past month. It’s a tool used to monitor and prevent sudden increases in training load that could lead to injuries. However, recently, the ACWR has faced criticism, and some people are advocating for more effective methods to assess training loads and lower the risk of injury.

In a recent post on LinkedIn, S&C coach Zach Emberson highlighted new research that may present a better alternative to the ACWR. This research analysed data from 5,205 runners and an impressive 580,000 training sessions!

The findings revealed that spikes in single-session training loads are particularly significant in identifying injury risk. Specifically, sudden increases in single-session training load —exceeding 10% of the previous 30 days—greatly elevated the chances of overuse injuries. The risk escalated with the size of the jump; for instance, a 10% to 30% increase showed a hazard ratio of 1.64, while more than a 100% increase had a hazard ratio of 2.28.

Since the researchers used running distance as their metric for training load, it will be intriguing to see if similar studies focusing on other training metrics across various sports will yield comparable results. Do you think that monitoring single-session training load compared to the previous 30 days is a more effective method than the ACWR, which assesses training load by examining weekly load in relation to the past month? If you’ve had experience with either or both approaches, we’d love to hear your insights on this discussion!

Learning from Olympic gold-winning S&C coaches

Christian Bosse recently shared an insightful LinkedIn post aimed at aspiring S&C coaches. Drawing on insights provided by multiple Olympic gold-winning S&C coaches, Bosse has compiled essential lessons for those starting their careers. Here are some key phrases from his post that really stood out to me:

• Observation beats certification 
• Communication beats complexity 
• Mentorship beats motivation 
• Group control beats perfect programming 
• Experience beats theory 

If you’re a young, aspiring S&C coach, I highly recommend checking out Bosse’s post for a deeper dive into these valuable lessons. If you want to learn what a day in the life of an S&C coach entails, our blog A Day in the Life of an S&C Coach is well worth checking out!

Why the NBA is closely monitoring young players

Last month, NBA commissioner Adam Silver announced that the league is keeping a close eye on young basketball athletes well before players make it to the NBA. Alarmingly, league doctors have reported significant “wear and tear” among young athletes. Factors such as early specialisation, year-round play, and the repeated stress on their developing bodies have become key points of discussion. Silver noted that previous generations of NBA stars typically participated in a variety of sports before they focused solely on basketball.

It will be interesting to see how this situation unfolds and what steps the NBA will take to address this issue. This topic also brings to light the serious drawbacks of early sports specialisation. If you’re curious to delve deeper into the science surrounding early sports specialisation in sports, be sure to check out our informative podcast episode, The Game-Changing Truth Behind Early Specialisation and blogs, Early Specialisation in youth athletes: Pros, cons and considerations and What the kids have to say about early sport specialisation.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Periodised Nutrition in Practice: Delivering the Plan Away From the Club
>> New infographic: Carbohydrate
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Is the ACWR outdated? appeared first on Science for Sport.

• The recent surge in ACL injuries in the A-League!
• What’s new in The Essentials of Strength Training and Conditioning, 5^th edition?
• Are Tindeq tension dynamometers valid and reliable?

The recent surge in ACL injuries in the A-League!

The Australian Women’s Football League (A-League) has recently made headlines in the sports science community due to a troubling rise in ACL injuries. This current 2025/2026 season has already seen an alarming seven ACL injuries, with four of them occurring in just two weeks earlier this month.

One major issue facing the women’s A-League is that players operate on a part-time basis, with contracts limited to 32 weeks. This structure compels them to juggle additional work commitments alongside their training and recovery routines. During the congested fixture period around Christmas, this juggling act becomes increasingly challenging and is far from ideal for player welfare and load management.

As a result, players in the women’s A-League are advocating for the league to transition to a full-time model. Making this shift would not only allow for the hiring of players on full-time contracts but would also enable the employment of dedicated sports science and medical staff. These changes could greatly contribute to reducing the current wave of ACL injuries while also safeguarding the careers of Australia’s top women’s footballers.

If you would like to learn more about ACL injuries, check out our highly informative courses, Profiling ACL Injuries and ACL Rehab.

What’s new in The Essentials of Strength Training and Conditioning, 5^th edition?

The book “The Essentials of Strength Training and Conditioning” is often regarded as the “bible” for S&C coaches. With the 5th edition set to be released soon, many are curious about what’s new and how it compares to the previous edition.

While much of the foundational content on S&C principles will remain unchanged, there are some noteworthy updates and additions in the 5th edition. A new chapter dedicated to functional and non-functional overreaching, overtraining, and overtraining syndrome is anticipated, offering valuable insights into training stress and recovery. Additionally, a broader discussion on how training and adaptation can differ across the lifespan and between sexes is expected.

The latest research regarding mental health, the impact of injuries, nervous system preparation, and the effects of vaping will also be included, with more depth than in the last edition.

Overall, while the existing content continues to hold significant value, the upcoming edition promises to deliver fresh and updated insights. We eagerly await the reviews once it hits the shelves!

If you would like to check out our review on the current 4^th edition of The Essentials of Strength Training and Conditioning, please click here.

Are Tindeq tension dynamometers valid and reliable?

Tindeq tension dynamometers offer a more affordable and portable option compared to the gold standard isokinetic dynamometers for measuring strength. But how reliable and valid are they? A recent study delved into the reliability and validity of Tindeq tension dynamometers in comparison to isokinetic devices for assessing peak and explosive isometric strength in both the quadriceps and hamstrings.

The findings revealed that the Tindeq tension dynamometer performs quite well in terms of validity and reliability for measuring peak torque, making it a viable low-cost alternative for knee strength testing. However, when it came to measuring the rate of torque development, the Tindeq dynamometer showed significant inconsistency, indicating that it may not be suitable for assessing explosive strength.

So, if you’re thinking about investing in a Tindeq tension dynamometer, keep in mind that it’s effective for gauging peak torque, but it falls short in measuring the rate of torque development when compared to the gold standard isokinetic dynamometers.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Uncommonly Consistent: Football to Formula One with John Noonan
>> New infographic: β-Alanine
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post A Surge In ACL Injuries? appeared first on Science for Sport.

• The growing concern of neuro-doping in Paralympic sport
• Sports science technology in the equine world
• Can ashwagandha improve endurance and response time?

The growing concern of neuro-doping in Paralympic sport

Neuro-doping is becoming increasingly concerning in Paralympic sports. Electrical spinal cord stimulation (SCS) devices, initially designed to assist individuals with spinal cord injuries, are now under scrutiny as a recent article suggests they may provide Paralympic athletes with a considerable competitive edge.

Currently, the World Anti-Doping Agency (WADA) does not classify these devices as prohibited, since earlier evaluations found insufficient evidence of any performance boost. However, findings from the University of Birmingham indicate that SCS devices could enhance endurance by as much as 80% and improve high-intensity performance by around 28% for athletes with spinal cord injuries—results that far exceed mere therapeutic benefits.

This research raises alarms about the possibility of some Paralympic athletes using SCS devices to gain an unfair advantage, undermining the “spirit of sport” and placing those athletes without such devices at a notable disadvantage. This phenomenon is now being termed neuro-doping.

It is hoped that the research from the University of Birmingham will encourage organisations like WADA and the International Paralympic Committee to revisit their stance on SCS devices, ultimately ensuring a fair and equal playing field in Paralympic sports.

Sports science technology in the equine world

Laura Fitzharris (Image: LinkedIn)

Recently, on SFS Weekly, I highlighted the Garmin “Blaze Tracker,” a device uniquely crafted for racehorses. Laura Fitzharris, a prominent specialist in Equine Sports Medicine and Rehabilitation, graciously reached out to share a wealth of information regarding the latest advancements in equine technology.

Fitzharris explained that there are now numerous devices capable of measuring ECG in horses. This allows equine specialists like her to keep a close eye on horses during training and detect any potential issues before the trainer or jockey even notices. This groundbreaking technology also helps in monitoring horses with underlying cardiac conditions and arrhythmias, which can limit their performance and pose risks of sudden death.

One popular device currently used to monitor ECG in horses is the Equimetre, developed by Arioneo. Research has shown that it is effective for heart rate monitoring during high-intensity exercise. The Equimetre also comes equipped with a GPS unit and accelerometer, allowing for precise tracking of speed, stride length, and stride frequency. Interestingly, Fitzharris noted that while Garmin’s “Blaze Tracker” is an exciting innovation, it has yet to undergo scientific validation.

It’s clear that sports science is thriving in the equine sector, and dedicated professionals like Fitzharris are playing a vital role in enhancing the welfare of racehorses and helping them reach their peak performance.

Can ashwagandha improve endurance and response time?

A recent study examined whether supplementing with ashwagandha could enhance endurance and response time in elite wrestlers. Participants were randomly assigned to receive either a placebo or 600 milligrams of ashwagandha daily for eight weeks.

Interestingly, both the placebo group and the ashwagandha group showed significant improvements in endurance and response time. However, these enhancements were attributed to their training rather than the supplement itself, as no notable differences emerged between the two groups.

While further long-term research is needed, contrary to some anecdotal claims, supplementing with ashwagandha does not appear to boost endurance or response time in elite wrestlers. It’s important to mention that the study employed a wrestling-specific endurance test, known as the dummy suplex throw test. Perhaps including a more general aerobic test could have shed even more light on how ashwagandha impacts overall endurance.

Previously, in SFS Weekly, we discussed the potential benefits, side effects, and the banning of ashwagandha in some countries. You can find that edition of SFS Weekly here.

From us this week:

>> New course: Fundamental Movements in Youth
>> New podcast: Uncommonly Consistent: Football to Formula One with John Noonan
>> New infographic: β-Alanine
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Growing Concern Of Neuro-Doping! appeared first on Science for Sport.

• Can drop jumps be an effective tool to identify ACL injury risk factors in females?
• Joel Hansson’s simplistic but effective approach for developing speed in youth athletes
• Shoulder injuries and swimming

Can drop jumps be an effective tool to identify ACL injury risk factors in females?

ACL tears among female athletes frequently occur during rapid landings, making drop jumps a common method for assessing ACL injury risk. However, there is ongoing debate about whether drop jumps focused on maximum vertical jump height or those emphasising a quick vertical jump are more effective in identifying risk factors for ACL injuries in female athletes.

A recent study delved into this issue by having female athletes complete three trials of both types of drop jumps while collecting kinematic and kinetic data. The findings revealed that drop jumps performed with a quick vertical jump resulted in stiffer landings, increased frontal-plane knee motion, and heightened muscle activity in the semitendinosus and vastus lateralis muscles. As a result, the researchers proposed that drop jumps, emphasising a quick vertical jump, are more effective tools than those focused on maximum height in identifying ACL risk mechanics among female athletes.

(For clarity, we used the same terminology as in the study. If you have read one of our previous editions of SFS Weekly (see here), you may remember that technically, drop jumps with a maximum vertical jump are classified as “depth jumps,” while drop jumps with a quick vertical jump are simply referred to as “drop jumps.” In summary, based on the study’s findings, drop jumps appear to be more effective indicators of ACL injury risk than depth jumps.)

Joel Hansson’s simplistic but effective approach for developing speed in youth athletes

Leading Swedish S&C coach Joel Hansson recently shared a simplistic yet highly effective viewpoint on LinkedIn regarding the development of speed in youth athletes. He emphasises that true speed training doesn’t begin with “A-skips or ladder drills,” but rather with allowing young athletes to run!

Hansson involves his youth athletes in running activities that include various directions, such as backward and lateral sprints. He also encourages them to accelerate from different starting positions and to run in various shapes and curves. While structured speed training and sprint mechanics are important, Hansson’s approach of exposing young athletes to a diverse range of running scenarios lays a strong foundation for their future development as they grow older.

If you’re interested in seeing Hansson’s post and a video showcasing his methods in action, please click here.

Shoulder injuries and swimming

A large-scale systematic review and meta-analysis revealed some troubling findings regarding shoulder injuries among swimmers. The study encompassed nearly 11,000 participants and found that more than 70% of the literature reviewed reported incidences of shoulder injuries. Notably, the second-most affected area was the knee, which appeared in 34% of the reviewed studies.

Another important finding was that the prevalence of shoulder injuries increased with higher levels of swimming performance. This research underscores the pressing need for improved strategies for preventing and managing shoulder injuries in swimmers, highlighting the vulnerability of the shoulder region in this sport.

If you would like to learn more about shoulder injuries, check out our excellent course Shoulder Injury Rehab.

From us this week:

>> New course: Hormonal and Non-Hormonal Contraceptives in Female Athletes
>> New podcast: The Evolution of Professional Cricket Through Ryan Sidebottom’s Career
>> New infographic: Beetroot Juice
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Identifying ACL Injury Risk! appeared first on Science for Sport.

• Avoid the negativity bias by reminding people of their strengths!
• Perch P2 is set to be launched very soon!
• Can the FORM Smart Swim 2 goggles accurately track swim training intensity?

Avoid the negativity bias by reminding people of their strengths!

Leading sport psychologist Professor Adam Nicholls has consistently shared valuable insights and practical examples of sports psychology on his social media platforms. He’s back on SFS Weekly, this time for his recent LinkedIn post about the concept of “Negativity Bias.”

In this post, Nicholls features an inspiring video of youth football coach Joshua Paul, who passionately addresses a group of young, aspiring football players. Paul encourages these athletes not to let negativity and rudeness from others affect them and advises them to avoid dwelling on the hurtful comments made by others.

Drawing from his expertise, Nicholls elaborates on how negativity bias impacts individuals. He explains that “bad is stronger than good” – negative messages tend to have a more significant and longer-lasting impact than positive ones. According to Nicholls, studies show that people are not only more inclined to believe negative statements over positive ones, but they also remember negative events in much greater detail, which he refers to as the “Negativity Bias.”

The message conveyed by Paul to the young footballers was very powerful, and as Nicholls emphasises, coaches should “regularly remind players of their strengths” rather than falling prey to the negativity bias.

Perch P2 is set to be launched very soon!

Last year on SFS Weekly, we highlighted Perch, a ground-breaking piece of technology focused on athlete monitoring and velocity-based training. Well, Perch is making waves in the sports science world once again, as it has just been announced that the next generation, Perch P2, will be launched very soon!

The new features of Perch P2 are impressive. It offers advanced monitoring capabilities, including jump testing and eccentric and concentric output metrics, now at your fingertips. Additionally, it boasts enhanced portability: the hardware is now 50% smaller than the previous version, and the velcro has been replaced with a convenient magnetic mounting system. This design change allows for quick setup and easy relocation. Furthermore, Perch P2’s versatility supports a broader range of exercises and environments, improving workflows for both athletic training and sports medicine.

It has certainly been fascinating to watch how Perch has developed since being acquired by Catapult! I’m eager to see how the Perch P2 is received in the market. Stay tuned for updates!

Can the FORM Smart Swim 2 goggles accurately track swim training intensity?

Measuring training intensity for swimming can be quite challenging, but the FORM Smart Swim 2 goggles offer a promising solution. These goggles track heart rate using a temple-mounted optical sensor, which allows for real-time feedback. Despite their innovative features, scientific evidence regarding their accuracy was limited until a recent study shed some light on the goggles.

In this study, researchers monitored the swimming performance of 25 experienced swimmers who simultaneously wore both the FORM Smart Swim 2 goggles and the Garmin HRM-Swim chest strap. The data from the goggles was then compared to that from the Garmin HRM-Swim chest strap. The findings revealed a strong correlation between the two devices, suggesting that the FORM Smart Swim 2 goggles can provide valid data for tracking swim training, especially when heart rate is a key metric. While more research is necessary to confirm these results, this study offers promising initial evidence of the goggles’ effectiveness.

From us this week:

>> New course: Hormonal and Non-Hormonal Contraceptives in Female Athletes
>> New podcast: Performance Science in AFL and NRL with Brendan Fahrner
>> New infographic: Nutrition For ACL Rehabilitation
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Remind People Of Their Strengths! appeared first on Science for Sport.

• Should the RSI be retired?
• CMJ norms based on maturation status
• Christian Blummenfelt’s VO₂ max score of 101!

Should the RSI be retired?

Leading sports scientist Lance Brooks recently sparked quite a debate when he declared on an Instagram post that the Reactive Strength Index (RSI) ought to be retired as a performance metric.

Brooks argues that the RSI, which combines jump height and contact time, results in mixed units that make its physical interpretation unclear. An athlete can boost their RSI simply by decreasing contact time, even if they aren’t genuinely jumping higher or generating more force. This makes Brooks contend that the RSI can be improved through technique adjustments rather than actual advancements in force or power, rendering it an unreliable measure of stretch–shortening cycle performance.

Instead, Brooks advocates for the adoption of the Dynamic Rebound Index (DRI) to replace the RSI in both research and practical applications. He believes the DRI, which takes gravity and squared contact time into account, offers a more accurate representation of how efficiently the body accelerates during ground contact. Brooks asserts that the DRI is more robust, consistent, and interpretable than the RSI.

It will be fascinating to see if a noticeable shift toward replacing the RSI with the DRI occurs in the sports science field soon. For those interested in insights on this topic, check out Brooks’s informative Instagram post here.

CMJ norms based on maturation status

We recently highlighted S&C coach Zach Emberson on SFS Weekly for his thought-provoking LinkedIn post regarding the Acute: Chronic Workload Ratio. Emberson has now shared another incredibly insightful and valuable resource on LinkedIn (see here) for those conducting CMJ testing with youth athletes.

The CMJ test serves as a practical and straightforward way to assess lower-body power in young athletes. However, it’s important to recognise that the maturation status of these athletes can significantly impact their CMJ performance. Drawing from a study by James Baker, Emberson has developed CMJ norms that take maturation status into account rather than relying solely on chronological age.

While these normative data are suggested guidelines and should be interpreted with care, they offer valuable CMJ norms for youth athletes categorised by their stages: pre-peak height velocity, approaching peak height velocity, circa-peak height velocity, and post-peak height velocity.

Christian Blummenfelt’s VO₂ max score of 101!

The endurance community has been buzzing recently after footage surfaced of triathlete Christian Blummenfelt allegedly achieving a staggering VO₂ max score of 101. However, leading exercise physiologist Professor Mike Ormsbee took to LinkedIn (see here) to raise some eyebrows regarding the validity of Blummenfelt’s score.

Ormsbee pointed out that in the video of Blummenfelt’s VO₂ max test, the Respiratory Exchange Ratio (RER) was recorded at 0.93. This indicates that it wasn’t a true max test, as VO₂ max testing typically requires an RER above 1.1. Additionally, the test lasted over an hour and 14 minutes, which is unusually long; most VO₂ max tests are completed in about 20 minutes.

While Ormsbee certainly recognises Blummenfelt as an exceptional athlete, he questions the legitimacy of the reported VO₂ max score of 101. So, the next time you come across astonishing VO₂ max scores circulating online, it’s worth digging deeper into the testing protocols and equipment used!

If you’re interested in learning more about VO₂ max, be sure to check out my blog VO₂ max (click here).

From us this week:

>> New course: The Role of a Performance Analyst
>> New podcast: Peak Demands and Decision-Making Under Fatigue with Stan Parker
>> New infographic: Nutrition For ACL Rehabilitation
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Time To Retire The RSI? appeared first on Science for Sport.

• The future of mental health coaches and sports psychologists?
• Is the clarity of instruction more important than the focus of attention?
• Are soy pretzels an effective recovery snack?

The future of mental health coaches and sports psychologists?

A recent article has shed light on the evolving landscape of the sports psychology industry due to the rise of AI. Johannes Lochner, a German bobsledder, won two gold medals last month at the Winter Olympics and credited his mental health coach, “Naia,” as a vital member of his support team. However, it’s important to note that “Naia” isn’t a person; it’s an AI-generated mental health coach.

“Naia” was developed through a decade’s worth of real-world interactions among athletes, therapists, and sports psychologists at Germany’s Scheelen Institute. The app assists Lochner in monitoring his stress levels and managing them effectively. Moreover, it has developed a personalised step-by-step protocol that helps him maintain his composure and discipline during high-pressure moments in competition.

Given Lochner’s success at the Winter Olympics, it’s clear that “Naia” has played a significant role in enhancing his mental performance. However, this raises an intriguing question: are we on the brink of a revolution where AI-driven applications might replace mental health professionals and sports psychologists? Let’s hope that isn’t the case!

Is the clarity of instruction more important than the focus of attention?

A compelling study highlighted the significance of providing clear and understandable instructions that athletes can easily grasp. This research involved 19 male collegiate track and field athletes who participated in two trials of a countermovement jump (CMJ) and a drop jump, each performed under three different focus conditions: external, internal, and neutral.

While prior research typically suggests that an external focus of attention is more advantageous, this study found no notable differences among the focus-of-attention conditions for the CMJ. Interestingly, the neutral focus of attention seemed to benefit performance in the drop jump, particularly. Moreover, athletes who reported a better understanding of the instructions on a self-assessment displayed improvements in their drop jump performance.

Ultimately, this study indicates that although existing literature often advocates for an external focus of attention, the clarity of instructions—especially for complex tasks like the drop jump—could be even more crucial for athlete performance.

If you would like more information on this topic, our course Cueing & Coaching Methods is well worth checking out.

Are soy pretzels an effective recovery snack?

Soy protein and its isoflavones have been suggested to help reduce inflammation, boost antioxidant capacity, and aid in recovery. A recent study aimed to validate this hypothesis by investigating whether consuming soy pretzels after intense exercise could reduce muscle soreness and inflammation.

Participants in a controlled trial were given either soy pretzels or wheat pretzels. The findings revealed that soy pretzels had no significant effect on muscle soreness or inflammation markers. While further research is certainly warranted, this study indicates that soy pretzels are not an effective recovery snack.

If you would like to learn more about minimising muscle soreness, check out our blog, Delayed onset muscle soreness (DOMS): What is it, and how can it be minimised?

From us this week:

>> New course: The Role of a Performance Analyst
>> New podcast: Building Smarter Performance Systems with Emily Jacobson
>> New infographic: Nutrition For ACL Rehabilitation
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Future Of Sports Psychology? appeared first on Science for Sport.

• Should we forget about ice baths and cold showers after training?
• The growing popularity of virtual reality training tools in football
• Is voodoo flossing really that magical?

Should we forget about ice baths and cold showers after training?

An intriguing article has been making waves online and could change our perception of ice baths and cold showers! The piece highlights insights from Dr Freya Bayne, a sport and exercise scientist at London South Bank University, who recently co-authored research published in The Journal of Physiology. This study compares the effects of cold and hot water immersion following a simulated muscle injury.

Dr Bayne’s research revealed that hot water immersion appeared to facilitate a faster muscle recovery than cold water treatment. The study identified four key reasons why heat may enhance muscle recovery. Firstly, it promotes better circulation, ensuring that more oxygen and nutrients reach the injured muscles while speeding up the removal of waste products. Secondly, heat activates “heat shock” proteins, which help protect muscle fibres and aid in cellular repair. Thirdly, it seems to expedite the body’s transition from the initial inflammatory response to the healing phase, potentially reducing recovery time. Lastly, heat appears to support the muscle-building pathways responsible for tissue repair and regeneration—pathways that cold exposure might hinder.

Interestingly, Dr Bayne does not dismiss the benefits of cold-water immersion; she acknowledges its role in numbing pain and its positive mental health effects. However, she hopes her findings will encourage a rethink of the commonly held belief that “ice is the best for injury.”

If you are interested in this topic, our podcast episodes How Cold And Heat Exposure Can Fast-Track Your Recovery – And How To Do It Safely and How To Use Hot & Cold To Optimise Recovery are well worth a listen!

The growing popularity of virtual reality training tools in football

Chelsea F.C. footballer Romeo Lavia has recently made headlines for using “Be Your Best,” a virtual reality training tool that helps players hone their decision-making, scanning, and overall game intelligence.

Notably, several high-profile footballers, including Arsenal F.C. captain Martin Ødegaard and Real Madrid’s Aurélien Tchouaméni, are also regular users of this innovative training tool. Recognised as an industry leader, Be Your Best is currently utilised in over 80 countries by around 10,000 players and more than 100 clubs.

Co-founded by Professor Geir Jordet, whose research on visual scanning in football laid the groundwork for this tool, Be Your Best is rapidly gaining traction. While its popularity seems to be on the rise, it will be fascinating to see whether virtual reality training tools are a passing trend or a staple of the training regimes of elite football players. Stay tuned for developments!

If you would like to learn more about virtual reality, check out our blogs Virtual reality for sports training: Can VR help athletes? and Virtual reality for sports training: How VR can help pro and amateur athletes (and fans).

Is voodoo flossing really that magical?

Tissue flossing, often called “voodoo flossing,” is a therapeutic method that involves wrapping elastic latex bands tightly around muscles to compress the surrounding tissues. This technique is thought to enhance range of motion, alleviate pain, and boost recovery and athletic performance.

A recent systematic review and meta-analysis involving 20 studies and 480 participants examined the acute effects of tissue flossing. The researchers found that while it offers a slight improvement in range of motion, it does not significantly reduce pain or enhance performance in athletic activities such as sprinting or jumping.

However, the researchers noted that the effectiveness of tissue flossing varied based on individual and intervention factors, such as gender and band pressure. While there is a need for more rigorous interventions and concrete research, the existing evidence on tissue flossing doesn’t seem so “voodoo” after all!

From us this week:

>> New course: The Role of a Performance Analyst
>> New podcast: Why Female Physiology Still Needs Greater Attention in Sport with Dr Candice Macmillan
>> New infographic: Nutrition For ACL Rehabilitation
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Skip the shivers and turn up the heat! appeared first on Science for Sport.